Josh Newton

TUESDAY 170905

I. Warm-Up II. EMOM x 10: Barbell Complex – 1 Power Clean, 1 Hang Sq. Clean, 1 FS III. 3 Rounds For Time: -21 Hand Release Push-ups -14 GHD Sit-ups -7 Front Squats 185/125 Level III – Rx Level II… Read more »

FRIDAY 170901

I. Warm-Up II. AMRAP 14 with a partner: -60 Calorie Row -60 Bar Facing Burpees aka “Barfees”  -60 Toes To Bar -Max Power Snatches in Remaining Time 95/65 (*Split reps up however between you and your partner) Level III –… Read more »

THURSDAY 170831

I. Warm-Up -Running Warm-Up II. Complete 3 Rounds For Time: -600 meter Run* -11 “Clusters” 115#/75# 1 Clusters = Squat Clean Thruster Level III = Rx Level II = 95/55 Clusters Level I / Get Fit= 75/45 or less Clusters… Read more »

WEDNESDAY 170830

Compare to 170614 I. Warm-Up II.  “Sweaty Hands” EMOM x 20 Even Minutes Complete: -2 Ring Muscle Ups / 10 Push-ups Odd Minute Complete: -15 KBS 1.5 pd. / 35# Level III = Rx Level II = 44#/26#, 5 Chin… Read more »

TUESDAY 170829

*Compare to 170613* I. Warm-Up II. “Jelly Donut” AMRAP 5 MIN 5 Power Cleans 135/95 25 Double Unders (sub “plate jumps”) -Rest 5 MIN- AMRAP 5 MIN 10 Calorie Row 5 Burpees Over the Rower, Lateral -Rest 5 Min- AMRAP… Read more »

MONDAY 170828

*COMPARE RESULTS TO JUNE 12th, 2017* I. Warm-Up II. Spend 20 Minutes working up to a heavy: -1 Behind the Neck (BTN) Split Jerk + 1 Overhead Squat (OHS) *Taken from the rack position* III. “Monday Funday” 5 Rounds For Time… Read more »

FRIDAY 170825

I. Warm-Up -General -Barbell EMOM II. HERO WOD FRIDAY “Daniel” -50 Pull-ups -Run 400 meters -21 Thrusters 95/65 -Run 800 meters -21 Thrusters 95/65 -Run 400 meters -50 Pull-ups Level III = Rx  Level II = 75/55, Band Assist Pull-ups… Read more »

THURSDAY 170824

I. Warm-Up II. Tabata Thursday :20 on / :10 off x 8 Rounds Station 1: Air Assault Bike (calories) Station 2: Sled Drags  Station 3: Farmers Carry Station 4: Burpee Pull-ups Station 5: Row (calories) *1 Minute Rest Between Rounds*… Read more »

WEDNESDAY 170823

I. Warm-Up II. In Teams of 2, Complete as many rounds and reps as possible in 18 minutes of: “12.3” -15 Box jumps, 24″/20″ box -115#/75# Push Press, 12 reps -9 Toes-to-bar Workout Description Level III = Rx Level II… Read more »